Walk / Run
Mix in a Walk/Run
When new runners begin a running program, they often start by following a run-walk routine. They run for maybe 30 seconds, walk until they feel recovered, then repeat the process for 20 to 30 minutes. This system has proven successful a thousand times over.
When world-class runners peak for the Olympics, they concentrate on “interval” training–the still-unsurpassed method for achieving maximum results. They run hard for 1 to 5 minutes, then walk or jog very slowly until they’re ready to run hard again.
When ultradistance runners participate in those seemingly crazy races of 100 miles or six days (and beyond), they inevitably alternate running and walking. Which only makes sense. It’s hard to imagine any other way to cover the mega-mile distances.
Interval Training
Incorporating speed work or interval training (running at a very fast speed for short intervals of time) into your running routine can also help your weight loss efforts. Speed work burns a great amount of calories in a short period of time. You’ll also increase your muscle mass and improve your resting metabolism, causing you to burn more calories throughout the day.